PE/SE 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 5 squat jumps 3 x 5 tuck jumps Then: 10x Cleans (or Head Cutter Snaps with a single KB) 500m ski or row go hard 🙂 2 min rest 3 rounds […]
PE/SE 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2x 30/30 DB PP Then: RMM Ladder (change weights as appropriate) increase weight as you go down. 8x @15# DBs 6x @20# DBs 4x @25# DBs 2x @30# DBs Rest 1-2min between sets […]
PE/SE 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 × 5 wall squats 2 x 5 Squat Jumps 2 x 5 Tuck jumps Then: 30m flying burpees 60sec bottom of squat hold x 5 rounds, rest as needed Then: Rest 3 minutes Then: 5x Pull Ups […]
PE/SE Warm up 10:00 ski or row 2 x 8 Shoulder Opener 2 x 5 Cuban press Mobility work 3 x 5 Wall Squats 30m OH Walking Lunge 2×30/30sec hard/easy at machine of choice – open up lungs a bit 🙂 Then: (can partner up and have P1 start on step ups, P2 start on […]
PE/SE 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2 x 30m Tactical lunge Then: (can rotate through machines if you want) 10 calories ski/bike/row 10x Body Rows 20 calories ski/bike/row 20x KB Swings 30 calories ski/bike/row 30x Push Ups […]
Power Endurance 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 30m OH Walking Lunge (forward/backward each side) Then: 5x Head Cutters 8c Burpee 60sec ski/row 60sec rest 4 rounds Then: 5x Box Jumps 60sec Mountain Climbers 30 sec ring support […]
Power Endurance 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 30m Tactical Lunge 2×30/30sec hard/easy @ machine of choice to get things moving… Then: 5x per leg Split Jumps (Weighted if appropriate) right into 30m Front Rack Carry (heavier weights) […]
Power Strength 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 3 x 5 per side KB Press and Stretch 30m Tactical Lunge Then: 5 x Push Ups 5 x TGU per side (so 10 total) 5 x Body Rows x […]
POWER 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2 x 10 good mornings 2 x 5 squat jumps Then: 10 to 1 Ladder KB Spike Swings during rest, complete 5 x Burpees Then: 30m Weighted Walking Lunge (Weight at […]
POWER 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 30m Tactical Lunge 2 x 10 Push Press Then: 5 x Head Cutters (heavy, fast) 10x Broad Jump (or 20x Frog hop) then 60sec rest x 5 Rounds Then: 5x Pull […]